10 Best Butt Exercises You Can Do at Home

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You desperately need to tone up your butts and look sexier in your Jeans!

But you don’t want to spend lots of time and money on gyms and fitness instructors…

The good news is that there are ways to get around it.

You may exercise at home without ANY equipment, but still tone up your backside and sculpt your ideal lower body shape.

Inface, there are tons of great exercises which target butt and leg muscles!

Most of these exercises require special equipments and can be performed only in a gym.

Fortunately, there are also a decent number of body-weight exercises for butt and legs. Body-weight exercises are the exercises which use only the weight of your body to involve muscles and strengthen them.

Most people, especially moms, prefer to exercise at home rather than going to a gym. That’s largely due to the fact that they’re unable to spend too much of their very limited time and money on gyms.

In this post, I’ve listed the best butt exercises you can do at home. These exercises are easy to learn and perform and do not require any equipment.

I’ve tried to choose only the workouts which have been proven to be effective in strengthening and toning lower body.

Incorporating these exercises into your workout plan, and sticking with them for a few months, would help you to strengthen the muscles of lower body including thighs, legs, glutes, and hamstrings. They’d also lift you butt, and give you a fitter and firmer butt.

Toning every inch of your backside and helping you to look sexier are not the only perks of doing these workouts on a regular basis. Since butt and legs muscles are the largest muscles in our body, when you do a workout which targets these muscles, lots of blood would be circulated and a ton of energy and calories would be spent. These characteristics make butt and leg exercises a perfect cardiovascular and weight-loss exercises.

In an older post, I shared with you a free 6-week workout plan for beginners. If you want to tone up your lower body, I recommend you to use that workout plan as the core total body workout and add the best butt exercises suggested in this post to further involve and target lower body muscles.

Donkey Kicks

Donkey Kicks is a core exercise for lower body. It targets the glutes and hamstrings.

To do the exercise, begin in a tabletop position. Raise your left leg up into air while keeping the knee bent. Try to lift your leg as high as you can so that you thigh is parallel with the floor. Do not raise your leg higher than that as you may hurt your back. Then, move your leg back to the table top position again. Pay attention that your knees should not get straighten while doing this exercise.

Jumping Lunge

Begin in a lunge position. Your left leg should be completely bent and positioned in front of your body. Only the toes of your back leg should touch the floor and the knee of back leg should be bent too, so that the knee barely touches the floor. Quickly jump up into the air and change legs while you land on the floor. You should land on lunge position again, but your right leg should be in front instead.

Repeat for 10-15 times on both legs. You can do this workout in 3 sets.

Classic Squat

Squat is a strenuous and core exercise for nearly all types of workout plans. It’s a great exercise which grows your overall strength and contributes to cardiovascular health. It burns fat, improves leg flexibility, strengthens joints, and boosts performance. It also targets most of the main lower body muscles, including calves, and increases muscle mass and strength in lower body.

To begin, just stand with your arms resting on your sides and your feet not wider than your shoulder-width. Bent your knees as if you’re trying to sit down. Go down until your thigh is parallel with the ground. Keep in that position for a second or two and move back to standing position.

While doing this exercise it’s important to keep your back and spine erect. To avoid bending your back while doing this exercise try to keep your head up and stare at the front. This will help you to do the squat properly.

In this exercise you only use the body weight to target and involve lower-body muscles. After doing this exercise for a while you’ll get used to your body weight and it will get less effective.

To make it more challenging and effective, you can simply hold some weights in your hands or on your shoulders while doing the exercise. The weight can be anything like a pair of dumbells in your hands, a barbell on your shoulders, a pair of concrete blocks in your hands, or even your child sitting on your shoulders.

Finally, I recommend you not to skip squats in your workout plans as it is one the most effective exercises for improving your lower-body and overall strength.

Full Depth Squat

Full depth squat has the same benefits as the classic squat. The only difference is that when you sit down, you go down deeper to a level where your hamstrings touch your calves.

This exercise needs more flexibility than the regular squat and is more difficult and more effective than the classic squat.

Repeat for 10-15 times. You can do this exercise in 3 sets.

Fire Hydrant Kickbacks

Fire hydrant is also another great core exercise for lower body. Fire hydrant kickbacks is a variation of simple fire hydrant exercise which is more challenging to do but is more effective in regards to strengthening the muscles of lower body.

Begin is a tabletop position. The palms should be on the floor. Keep your back flat and your knees at 90-degree angle. Move your left leg up into the air while holding your knee bent and in 90-degree angle. When your thigh is parallel with the floor, push your leg backwards to perform a back kick. Now your leg should be straight and parallel to the floor. Move your leg back to your side while it’s bent in 90-degree angle and parallel to the floor. Check out the video below to see how it’s performed correctly in real world.

Repeat for 15-25 times on each leg and then switch. You can do this workout in 3 sets.

Fire Hydrant with Kicks

This exercise is also another variation of fire hydrant which delivers the same benefits but targets more muscles and is more challenging than the regular fire hydrant exercise.

It’s done the same as the above exercise, but instead of kicking backwards you need to straighten your knee and move back to 90 degrees again.

Repeat for 15-25 times on each leg and then switch. You can do this workout in 3 sets.

Kneeling Rear Leg Raise

This is another great exercise to strengthen and tone up the lower body.

To begin, get on all fours while your palms, knees, and toes are touching the ground. Completely straighten your left leg so that only the toes of your left leg touch the ground. Now, lift the left leg up in the air so that it’s parallel with the floor. Bring the leg back to the ground again and barely touch the ground with left toes and lift it up agan.

Repeat for 15-25 times on each leg and then switch. You can do this workout in 3 sets.

Reverse Plank Bridge

This exercise targets glutes, lower back, abs, and triceps. You can do this exercise with or without a stepper. Using a stepper makes the exercise more challenging and effective. If you don’t have an exercise stepper at home you can use a box or a few books instead.

Start in reverse plank position. In this position only your palms, and soles should touch the floor. Your knees are bent in a 90-degree angle and your upper body is parallel with the floor. Your hands are shoulder-width wide and the fingers can be pointing either inwards or outwards.

Lower down your hips slowly so that it barely touches the ground. Lift the hips up and as high as you can. Pay attention that your elbows should not bend while doing this exercise.

Repeat for 15-20 times. You can do this exercise in 3 sets.

Bridge

The bridge or lying hip raises is a core exercise for lower body which targets lower body muscles especially glutes and hamstrings.

To do the exercise, simply lie on your back while your knees are bent and your palms are facing the ground. Lift your hips up into the air as high as you can. If you’re doing this exercise correctly, your body should form a straight line from shoulders to knees when you lift your hips. Lower your hips back to the ground.

Repeat for 15-20 times. You can do this exercise in 3 sets.

Single Leg Bridge

Single leg bridge is another great exercise for lower body which targets glutes, hamstrings, and quadriceps.

This exercise is performed like the bridge exercise which I described above. The only difference is that in simple bridge exercise the soles of both legs are on the ground but in this exercise one leg is floating in the air while doing the exercise. The leg which is lifted into the air can form a 45 degree angle or a 90 degree angle with the ground. The 90-degree angle variation is more advanced and more challenging and requires more flexibility.

Repeat for 10-15 times. You can do this exercise in 3 sets.

It was the list of my top 10 favorite exercises for butt toning. Certainly, just reading about best butt or abs exercises will not give perfect body shape you’ve always dreamed of…

You need to put the required effort forward to see any tangible results.

To increase the effectiveness of your body toning exercises, it’s also highly recommended to follow a well-balanced diet. Add negative calories foods if you need to shed some pounds. You can also add foods that burn belly fat to your diet if you’re suffering from excess fat around your stomach.

Have you ever tried any of these butt exercises? How was your results? What butt exercises are your favorite ones? Share your thought through the comment section below.